Quinoa fried rice
Quinoa fried rice is a healthy and colorful dish made with protein-rich quinoa and vibrant vegetables. Enhanced with soy sauce, ginger, and chili, this quick stir-fry is perfect for weeknight dinners or meal prep.
Cook time 20 min
Prep time 10 min
Ingredients:
2 tbsp olive oil1 egg
2 garlic cloves
1 onion
3 cups broccoli
1 zucchini
1/2 cup sweet corn
1/2 cup peas
2 carrots
3 cups quinoa
1 tbsp ginger
3 tbsp soy sauce
2 onion stalks
1 oz chili sauce
Quinoa fried rice is a nutritious and delicious alternative to traditional fried rice. Packed with a variety of colorful vegetables and protein-rich quinoa, this dish is both satisfying and healthy. Perfect for a quick weeknight dinner or as a meal prep option, quinoa fried rice combines the flavors of soy sauce, ginger, and chili for a delightful fusion of tastes.
Instructions:
- Cook the Quinoa: If you haven't already, cook the quinoa according to package instructions. Set it aside to cool.
- Dice and Chop: Prepare all your vegetables: mince the garlic, dice the onion, zucchini, and carrots, chop the broccoli into small florets, and slice the onion stalks.
- Heat 1 tablespoon of olive oil in a large skillet or wok over medium heat.
- Crack the egg into the skillet and scramble it, breaking it into small pieces as it cooks. Once cooked, remove the egg from the skillet and set it aside.
- Add the remaining tablespoon of olive oil to the skillet.
- Once the oil is hot, add the minced garlic and grated ginger, sautéing for about 1 minute, until fragrant.
- Add the diced onion and cook until it's translucent, about 2-3 minutes.
- Toss in the carrots, broccoli, zucchini, sweet corn, and peas. Sauté the vegetables for 5-7 minutes, until they are tender but still crisp.
- Add the cooked quinoa to the skillet with the vegetables.
- Pour in the soy sauce and chili sauce, stirring well to evenly distribute the sauces and coat the quinoa and vegetables.
- Toss in the cooked egg pieces and sliced onion stalks. Stir everything together until well combined and heated through.
- Taste and adjust seasoning if necessary, adding more soy sauce or chili sauce to suit your preference.
- Transfer the quinoa fried rice to serving bowls or plates.
- You can garnish with additional sliced onion stalks or a sprinkle of sesame seeds if desired.
Quinoa fried rice is a versatile and healthy dish that can be easily tailored to fit your dietary needs and tastes. By following these steps and tips, you can create a delicious and nutritious meal that is sure to become a favorite in your household. Enjoy the vibrant flavors and wholesome ingredients that this recipe has to offer.
Quinoa fried rice FAQ:
The total cooking time for quinoa fried rice is approximately 30-40 minutes. This includes about 15-20 minutes to cook the quinoa and 15-20 minutes for sautéing the vegetables and combining everything.
If you want to substitute quinoa, consider using brown rice or cauliflower rice as alternatives. However, keep in mind that cooking times may vary; brown rice will take longer to cook, while cauliflower rice requires less time.
Leftover quinoa fried rice can be stored in an airtight container in the refrigerator for up to 4-5 days. Reheat in a skillet or microwave until it's hot throughout.
The vegetables should be tender yet still crisp when sautéed, usually taking about 5-7 minutes. Watch for the onions to become translucent and ensure other veggies are vibrant in color.
This quinoa fried rice can be made gluten-free by using tamari instead of soy sauce. Always verify that all ingredients, such as chili sauce, are also gluten-free.
Cooking Tips:
- Ensure that the quinoa is thoroughly rinsed before cooking to remove its bitter outer coating.
- Cook the quinoa ahead of time and let it cool completely. This helps achieve a better texture when frying.
- Use a large, non-stick skillet or wok for frying to ensure even cooking and prevent sticking.
- Cook the vegetables until they are just tender to retain their color and nutrients.
- Feel free to customize the vegetable mix based on your preferences and seasonal availability.
- Add in some protein such as tofu, shrimp, or chicken for a heartier meal.
Nutrition Facts
4 ServingsCalories 280kcal
Protein 13g
Carbohydrates 50g
Fiber 9g
Sugar 9g
Fat 12g
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